Whether you are a dedicated athlete, just do occasional
exercise, or are just looking for a way to improve your health and fitness,
stretching is a free and accessible way to care for your body and your mind.
Stretching is all too often one of those things we rush past
or overlook when considering an exercise plan. It feels a but like an optional
extra, without any clear benefits. Recent research is challenging those
thoughts, and it seems as though you might be missing more than you thought if
you are skipping your stretches.
Human movement relies on nerves, muscles, bones and joints.
In particular, the muscles around joints like your ankles, knees, hips,
shoulders and elbows are responsible for a lot of your day-to-day function.
Tight muscles can reduce movement around your joints and cause a muscle
imbalance that has a flow on effect of increasing your risk of injury.
Stretching has been shown to have benefits that extend
beyond muscle movement, through:
1. Improved range of movement.
Better range of movement through joints results in more
comfortable and efficient function.
2. Increased flexibility.
It is not just about being able to touch your toes.
Increased flexibility is associated with improved balance and a reduced risk of
injury.
3. Improved mood and focus.
A 2019 study showed stretching enhanced concentration and
mood in a small group of young, physically inactive participants. Other studies
have shown a reduction in stress. Taking time to slow down, tune into your body
and release tension has benefits beyond the muscle group you are stretching.
4. Cardiovascular health.
This may seem unexpected, but two large studies (2020, 2023)
have shown that daily stretching programs improve the function of blood vessels
that carry blood away from the heart, lower resting heart rate and blood
pressure, and are associated with lower rates of death.
Stretching can be divided into two main types: static and
dynamic. When you do a static stretch, you move your muscle to a point of
tension and then hold that position for a period of time without moving. The
benefit of static stretching is that less force is being applied to the muscle
so there is a lower risk of injury. Dynamic stretching involves moving the
muscle through its full range and then repeating that movement.
What, when, where and how to stretch?
Generally speaking, you want to make sure your stretching
program covers most muscle groups rather than focusing on a single area.
The muscles that are responsible for your balance and
mobility are mostly in your lower limbs: the gluteal muscles, hamstrings (back
of your leg), quadriceps (front of thigh), and calf muscles all benefit from a
stretch.
If you spend a lot of time sitting or in front of a screen,
focusing on your lower back, neck and shoulder stretches can reduce discomfort
and improve your posture.
To get the most out of stretching, make sure your muscles
are warmed up first – this can be done with a short walk.
- Move into the stretch, stopping
at the point at which you first feel discomfort (not pain).
- Hold this pose for 30 seconds
then release.
- Repeat this action 2-4 times.
- Never bounce while in a stretch,
this ballistic form of stretching is associated with a high injury rate and is
not recommended.